I started the "Swim Faster Faster" series of Swimming Tips on a whim. I've had the good fortune to train under some terrific coaches like Eddie Reese, Paul Bergen and Richard Quick and with some tremendous swimmers. Plus I continue to train with a masters group at the University of Texas Pool where UT men and women train along with several post grad Olympians and World Record Holders. I hope to continue to learn more about swimming and share what I've learned with you to help you Swim Faster Faster.

what you say about kicking echoes what Michael Phelps said in a recent interview I did with him for Men's Health magazine--i.e., the fastest swimmers are the fastest kickers.

A few questions:

1) how does this translate into speed, do you think? clearly, kicking is a less effective, and much more tiring, means of propulsion than arm strokes. are you in the camp that thinks a strong kick helps you torque your arm strokes better somehow, or is it just a matter of keeping your legs from sinking and thus increasing drag?

2) what do you think about kicking in longer distances--500s or longer, definitely, but even in 200s?

I picked up Laughlin's "Swimming Made Easy", and the section on kicking is interesting (chapter 8). A major point he makes is that an efficient kick is coordinated with the rest of your stroke. Just kicking harder may strengthen your legs, but if the extra motion is adding to drag and energy loss, you won't see the improvement. That's why he suggests drills (instead of using a kickboard), to find your best kick and make sure it is part of your entire stroke.

some swimmers use a six beat kick in the 400, 800, and 1,500
I think ian thorpe does
if you plan on six beat kicking in the longer events
you must train with a six beat kick

you've definitely got to work out the timing and the intensity of your kick. many beginning swimmers use their legs too much and incorrectly.

Kim Linehan who set the world record in the 400 and 800 used a two beat kick

Most people should definite 6 beat kick in the 200 free and on 400 IM last 100's

streamline dolphin kicking is very important too
michael phelps takes 3 or 4 dolphin kicks of each wall in his freestyle

I'd think most triathletes should 2 beat kick to conserve energy for the bike and the run

ande

Originally posted by jim thornton Ande,

what you say about kicking echoes what Michael Phelps said in a recent interview I did with him for Men's Health magazine--i.e., the fastest swimmers are the fastest kickers.

A few questions:

1) how does this translate into speed, do you think? clearly, kicking is a less effective, and much more tiring, means of propulsion than arm strokes. are you in the camp that thinks a strong kick helps you torque your arm strokes better somehow, or is it just a matter of keeping your legs from sinking and thus increasing drag?

2) what do you think about kicking in longer distances--500s or longer, definitely, but even in 200s?

All of what Ande says makes sense. I'm a 40 year old sprinter (24 high in the 50 free, not super fast, but anything over a 100 is tough for me. I always come away from a meet knowing what I need to work on to improve my times - and it's usually not my speed between the flags (though I may could use a little more gas in the tank coming home in the 100). It comes down to KICKING! The streamline dolphin kick out of turns and on the start are so important now and I have a long way to go with becoming consistently good at it. Working turns correctly in practice, mucho kick drills, improving flexibility and core strength should lead to better times.

My question is - Does anyone have any quality sprint workouts they can share with me (or know where I can find some) to mix in with the longer interval types? And if I train 5 days per week - what should be the ratio of quality vs quantity workouts?

BTW - I used to be one of the fastest "backstroke kick lane rope pullers" there has ever been - too bad that's not an event!

My question is - Does anyone have any quality sprint workouts they can share with me (or know where I can find some) to mix in with the longer interval types? And if I train 5 days per week - what should be the ratio of quality vs quantity workouts?

Mel's workouts onthis site are very good for sprtinting. I think that wiht in his posted workouts there are soem very good sprinting sets. Also check out the workout section on Swiminfo.com.

Originally posted by shoalsswimmer
One of my biggest problems is having to breathe so much on that last 25....It interferes with my kick to where my legs want to cross over. Also, my stroke breaks down some as well.

Is it mainly a conditioning thing or does this happen to most people. A factor of how fast you go out?

Just wondering what good does it do to breathe during the last 25. Does this oxygen get into the system enough to help.

From geochuck - Just wondering what good does it do to breathe during the last 25. Does this oxygen get into the system enough to help.

Well, for me, to stay alive, I must have oxygen at some point after sprinting for 75 yards. It would be great not to have to breathe again after that last turn - I'd even settle for 2 breaths instead of the 4-5 that I do take.
Any sprinters here that don't breathe at all durnig the last 25? If so, I guess I better get my A double S in some better shape!

Originally posted by shoalsswimmer I'd even settle for 2 breaths instead of the 4-5 that I do take.
Any sprinters here that don't breathe at all durnig the last 25? If so, I guess I better get my A double S in some better shape!

I never took a breath for the last 12 yards of a hundred and with a few dolphin kicks, how many breaths can you get in.

A couple of years ago at NCAA Nationals I saw (on TV) a foreign swimmer (whose name I don't remember) swim down and touch out Michael Ervin in the 100 Free breathing every stroke. I was amazed,but I guess if you can breath as part of your body roll and not slow down the more oxygen the better. Michael Phelps breaths every stroke on Butterfly and it works for him. If you are completely losing your rhythm the last 25 you are probably going out too fast. The 100 is not an all out sprint,it is a controlled sprint. After 20-30 seconds you are basically out of muscle glycogen if you are at a full sprint,and at that point you would have to slow to aerobic speed. To avoid this you must go out slightly slower.Try to get the last three 25's the same split and 2-3 seconds slower than the first 25.Keep slowing the first 25 until you can do this. You can start going out faster as you are able to finish faster.(Tip,focus on distance per stroke the first 25.I you take 2 strokes fewer than your competition the first 25 you will have more left the last 25 than they do.)